Your 2023 Kokoda Challenge Nutrition Guide

Are you an athlete or outdoor enthusiast looking to take on the iconic Kokoda Challenge in 2023? As Australia’s toughest team endurance event this July on the Gold Coast, (with events also in Brisbane and on the Sunshine Coast) it’s no simple feat.


If you have put your name down to enter this extreme event, then it’s essential that you know how to fuel your body for success. If you don’t, you may find that you perform far below your expectations, or worse, and not finish.


This blog post will guide you through everything needed to ensure proper nutrition before, during, and after the challenge – giving you clear strategies which will help make your ultimate goal of crossing the finish line a reality!

What is the 2023 Kokoda Challenge?

The 2023 Kokoda Challenge is a gruelling series of races that will cover a variety of distances in several areas across Australia. This includes Brisbane, Sunshine Coast, Gold Coast, and Central Coast. Each event offers a mix of distances, whether that be an 18km, 30km, 48km, or the tough 96km stretch taking place in Gold Coast.


Each course challenges the physical and mental strength of all participants, who must trek, run, and climb their way through some of Australia’s most difficult and unforgiving environments.

Understanding Energy Requirements for the Kokoda Challenge

The Kokoda Challenge is an arduous journey, and it’s essential to understand the energy requirements to complete it successfully.


This series of endurance events demands a lot from your body, and you’ll need to be adequately fuelled to meet the physical demands of the trek. It’s crucial to assess your daily energy requirement and prepare accordingly.


This is where Fixx Nutrition’s range of products come into play. If you’re a trail runner or taking part in an endurance event like the Kokoda Challenge. 


Competitors want to go further and go faster without worrying about their nutrition intake or gut distress. Fixx Nutrition has developed a range of products to take the trickiness away. The products include CrampFix, a rapid muscle cramp relief product that will come in handy in those long runs or when the elevation is too much for your calves to handle. 


Understanding the number of calories, you need to consume and the type of food that suits your body is vital to give you the energy to hike through challenging terrain. With proper guidance and planning, you can develop a running nutritional plan that will help you navigate the Kokoda Challenge with ease.


So, don’t leave your nutrition plan to chance; it’s time to fuel up and conquer this demanding challenge.

Eating for Fuel and Recovery

Timing our meals throughout the day and refuelling with the right nutrients can make all the difference when it comes to our performance and overall health.


Eating a protein and carb-rich meal before a workout can give us the energy, we need to power through it while having a post-workout recovery meal within 30 minutes of exercise can jump-start our body’s recovery process.


We need to pay attention to what we put in our bodies, as it directly impacts how we feel and perform. We also need to ensure that we are using the right products to alleviate the stress on our bodies during events like the Kokoda Challenge. 


CrampFix, a rapid muscle cramp relief product that will come in handy in those long runs or when the elevation is too much for your calves to handle.


Generally, you should aim for 0.5 to 1g/kg of body weight of carbohydrates before endurance training.

Hydration Strategy – How to maintain adequate hydration during long days of endurance events

When participating in endurance events, like the Kokoda Challenge, it’s crucial to have a hydration strategy in place to prevent dehydration and ensure optimal performance.


One effective way to maintain adequate hydration is to begin drinking fluids early in the day, even before the event begins. During the event, it’s recommended to drink fluids regularly, aiming for 170 to 340 grams every 10-15 minutes. To avoid stomach discomfort, it’s important to not chug copious amounts of fluid at once. Instead, try drinking smaller amounts more frequently.


Additionally, incorporating sports drinks or other electrolyte-replenishing beverages can help replace the electrolytes lost through sweat. With a proper hydration strategy in place, you’ll be able to power through long endurance events with ease.


Nutrient-Dense Snack Ideas 

To keep your energy levels up throughout the Kokoda challenge, it’s important to fuel up with nutrient-dense snacks. Luckily, there are plenty of options to choose from that will provide you with the sustenance you need to keep going.


Cold Brew Espresso Shots or Fuel X, an ALL-IN-ONE Endurance Fuel and Gel X PRO are the perfect supplements to take during a race designed to boost performance and restore flagging energy levels. 


Try snacking on nuts, seeds, dried fruit, or a homemade trail mix for a combination of protein, healthy fats, and carbs. Fresh fruit, like bananas or apples, are also great options for a quick burst of energy. And don’t forget about the power of smoothies!


Blend together some veggies, fruits, and protein powder for a satisfying and energising snack on the go. With these snack ideas in tow, you’ll be well-equipped to take on the Kokoda Challenge.

Pre-Event Meal Tips

Your pre-event meal is crucial for fuelling your body and ensuring optimal performance during any physical activity. Incorporating healthy carbs, proteins, and fats into your meal can help you achieve the necessary energy levels for your performance.


Carbohydrates are an essential source of energy, while proteins help repair muscle tissue and fats provide long-lasting energy. Ensuring you have all three is key to achieving the best version of yourself during your event.


However, not all carbs, proteins, and fats are created equal. Be sure to choose healthy options such as brown rice, quinoa, lean meats, nuts, and seeds. With these tips in mind, fuel up like a champion and conquer your next event with ease.

Post-Event Recovery Foods & Supplements

After pushing your body to its limits, it’s important to prioritise post-event recovery. Consuming the right foods and supplements can help you bounce back quickly and efficiently.


Foods high in protein and carbohydrates, such as chicken and sweet potatoes, can aid in muscle repair and energy restoration. Supplements like fish oil and turmeric can reduce inflammation and soreness.


As you recover from the Kokoda Challenge, don’t skimp on the recovery process. Fuel your body with the nutrients it needs to fully recover and reap the benefits of your hard work.



The 2023 Kokoda Challenge takes endurance and energy levels to the next level. This guide sets you up for success by outlining key nutrition principles that will help ensure you are prepared for your challenge ahead.


Eating the right foods and timing them correctly is essential, whether it’s before or during the event, or even post-event to aid recovery. Aim for nutrient-dense snacks to keep yourself energised, stay hydrated throughout the days of challenging terrain, and get your pre-event meals (with healthy carbs, proteins, and fats) right so that you can reach your peak performance on race day.


Sticking to a holistic nutrition plan will allow you to approach this challenge with confidence and make sure you have all the necessary fuel to cross that finish line!


Trust Fixx Nutrition to power your 2023 Kokoda Challenge!

Did you know that the 2022 Kokoda Challenge winners were powered by Fixx Nutrition? It’s not just a coincidence!


If you are looking to tackle the Kokoda Challenge and need the right type of fuel and supplements to keep you going, Fixx Nutrition is here to help. Our range of delicious and healthy race fuels and supplements are designed for the active individual in mind, providing nutrient-rich energy that lasts!


If you’d like to browse our range of high-quality items, head over to our online nutrition store to find all that you need to cross that finish line feeling strong.